Saint Charles,IL 
Sport
  • Orange Theory
  • 1h 00m

Power day. The efforts are short on power days, so I sometimes have a hard time getting my HR up and maintaining it up. Such was the case today. AHR only 119. Most of my time in the green zone, though, so work was done.

Power -- Rode Bike

Tread 1:
1min push
90s base
30 sec AO
1min WR
1min push
1min base
30 sec AO
WR

Tread 2:
1min push
30 sec AO
1 min WR
1min push
1min base
30 sec AO
1 min WR
1 min push
30 sec AO
1 min WR
1min push
90 sec base
30s AO

Floor 1:
Bench lateral step over x 8
SA dumbbell snatch x 4 each
TRX roll out x8
Hip hinge reverse fly (tempo) x 8

Floor 2:
150 m row
Bench hop over x 16 ??
Seated knee tuck x 16
Repeat 2 rounds then row 150m
Bench sit up to squat jump x 8
Bicycle x 16
Alt plank reach x 16
Repeat 2 rounds then row 150m
If finished, do exercises only until time

 

     Monday: OTF Noon.
     Tuesday: OTF 6:30 AM
   Wednesday: Rest
     Thursday: OTF 6:30 AM
    Friday: REST (First Friday with A,D and J)
      Saturday: OTF 7:35 AM Wheaton w/Dara
      Sunday: Maybe Bike

Sport
  • Orange Theory
  • 1h 00m

Strength Day

Rode the bike


Bike
Block 1
2 min push, 1 min base, 1 min base at higher resistance, 1 min push, 1 min all out, RECOVER
Block 2
1 min base at resistance, 1 min push, 1 min all out, RECOVER
Block 3
3 min push, 90 sec base, 30 sec base at resistance, 30sec push, 30 sec AO, RECOVER
Block 4
30 sec AO at 5%

Floor
Block 1
Heavy chest press 3 x 5
Deadlifts x 10
Weighted pike x 10
x 2 THEN
250m row

Block 2
Heavy hinge low row 3 x 5
Shoulder press to stand x 10
Side plank crunch x 10
x 2 THEN
250m row

Friday night with the SF girls @ Coopers Hawk.


Watched all 6+ hours of the world championships yesterday. What a weird race. By the end, more than half the field had dropped out. Peter Sagan waited til 2ish K to go to make his move. Way too late. He came in 5th after being in the main field the whole time and just "sticking it out". It was weird. 6 full hours of weird.


    Monday: OTF Noon. 
     Tuesday: OTF 6:30 AM
   Wednesday: Rest
    Thursday: OTF 6:30 AM
    Friday: REST (First Friday with A,D and J)
     Saturday: OTF 7:35 AM Wheaton w/Dara
     Sunday: Maybe Bike?

Bailed on OTF last night. We got home late from the Oktoberfest. Then we decided we'd have a couple of beers and watch SNL. I had the foresight to cancel 7:05 AM OTF.


Token German dog @ Oktoberfest for the Humane Society.

  • Health data: Hours slept: 10
Sport
  • Orange Theory
  • 1h 00m

This didn't feel that bad while it was happening, however today, Monday, as I type this I am so incredibly sore. So so so incredibly sore.

Bike
Block 1 (14.5 mins)
• ?3min push • ?1min AO • ?2min WR
• ?2.5min push at 2% incline (maintain same speed as previous push)
• ?1min AO at 2% incline (maintain same speed as previous AO) • ?2min WR
• ?2min push at 3% incline (maintain same speed as previous push)
• ?1min AO at 3% incline (maintain same speed as previous AO • ?2min WR

Block 2 (6.5 mins)
• ?1.5min push at 4% incline (maintain same speed as previous push)
• ?1min AO at 4% incline (maintain same speed as previous AO • ?2min WR
• ?1min push at 5% incline (maintain same speed as previous push)
• ?1min AO at 5% incline (maintain same speed as previous AO)

Floor
Block 1 (14.5 min)
4 rounds of:
• ?12x bicep curl • ?12/10/8/6x jump squat
200m row (under 1 min) at the end of 4 rounds
• ?12x high band bench tap front squat with dumbbell • ?12/10/8/6x high band squat jack (can’t remember if this was 3 or 4 rounds)
200m row (under 1 min) at the end of the rounds

Block 2 (6.5 min)
4 rounds of:
• ?6/5/4/3x high band suitcase squat (dumbbell on one side, 6/5/4/3 each side) • ?12x high band hip bridge
200m row (under 1 min) at the end of 4 rounds


    Monday: rest. 
   Tuesday: OTF 6:30 AM --> NASHVILLE (CHRIS BIRTHDAY!)
    NASHVILLE MEDIATION
    Thursday: Travel home --> OTF 5:45 PM
  
Friday: REST
    Saturday: OTF 10:15 AM then OKTOBERFEST with my Mom.
    Sunday: OTF 7:05 AM then...

SUNDAY FUNDAY UCI WORLD CHAMPS! (on TV of course)


    Monday: rest. 
   Tuesday: OTF 6:30 AM --> NASHVILLE (CHRIS BIRTHDAY!)
    NASHVILLE MEDIATION
    Thursday: Travel home --> OTF 5:45 PM
  
Friday: REST
    Saturday: OTF 10:15 AM then OKTOBERFEST with my Mom.
    Sunday: OTF 7:05 AM then...

SUNDAY FUNDAY UCI WORLD CHAMPS! (on TV of course)

  • Health data: Hours slept: 10
Sport
  • Orange Theory
  • 1h 00m

I wasn't really into this. Knee wasn't feeling it and I couldn't get a bike. I had to power walk. If I want a bike I'm going to have to get to class earlier. Like A LOT earlier. This would have been better for me on a bike. I'm a powerful rower, but a shitty runner/walker. Perhaps I should stick to water sports.

This was a switch, 2G I should have read the intel. I got to the studio late and was still able to get a tread card. This should have made me suspicious.


Floor Block 1 - 8 min.
S/A chest press 5 each
DB upright row 10
Hip hinge reverse grip low row 10/8/6
Tread Block 1. 3.5 min x2
300m row then run for distance remaining time, remember distance
1 min recovery
Run previous distance, finish with 300m row
Floor Block 2 - 6 min.
Bench S/A low row 5 each
Push up to alternate side plank rotation 10 total
Double crunch 10
Tread Block 2. 2.5 min x2
200m row then run for distance @ 2%
1 min recovery
Run same distance, 200m row
Floor Block 3 - 4 min.
Chest fly 10/8/6
Neutral grip full thruster 10/8/6
Tread Block 3, same format, but 100m row + run @3% for 90 sec X 2


Travel back to Chicago


Out to dinner on Tuesday night and I wore my new DVF dress with a SPACE PRINT. I actually think it's called NIGHT SKY but I told Chris it was a SPACE DRESS. And he's a total space nerd, so he enjoyed the idea.


8 hours of mediation yesterday. Settled. We blew through my policy before lunchtime, then we were onto the excess layer. $1.95 M later, we were done.

    Monday: rest. 
   Tuesday: OTF 6:30 AM --> NASHVILLE (CHRIS BIRTHDAY!)
    NASHVILLE MEDIATION
    Thursday: Travel home --> OTF 5:45 PM
     
Friday: REST
    Saturday: OTF 10:15 AM then OKTOBERFEST with my Mom.
    Sunday: OTF 7:05 AM then...

SUNDAY FUNDAY UCI WORLD CHAMPS! (on TV of course)

 

 

Mediation

Dinner & music tonight with Chris!


    Monday: rest. 
   Tuesday: OTF 6:30 AM --> NASHVILLE (CHRIS BIRTHDAY!)
    NASHVILLE MEDIATION
    Thursday: Travel home --> OTF 5:45 PM
     
Friday: REST
    Saturday: OTF 10:15 AM then OKTOBERFEST with my Mom.
    Sunday: OTF 7:05 AM then...

SUNDAY FUNDAY UCI WORLD CHAMPS! (on TV of course)

  • Health data: Hours slept: 8

Whizzzzz's Training Log


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